Keep Moving Pain-Free With the Best Kinesiology Tapes

There are many different interventions in the world of physical therapy—one popular option is kinesiology tape. Kinesiology tape is a flexible tape that's designed to relieve pain and improve circulation without restricting your range of motion. This characteristic sets it apart from athletic tape, which is designed to offer stability and support.

The best kinesiology tape is budget-friendly, breathable, easy to use, and provides real relief. “There are some mechanical effects from kinesiology tape that can reduce swelling, provide pain relief, and reduce muscle spasms,” says Christine M. Scarano Ward, DPT, Certified Kinesio Taping Instructor at Sports Performance Lab. We researched dozens of kinesiology tapes and evaluated their material, breathability, comfort, and price.

Top Picks

Best Overall:

SALE

KT Tape Original Cotton Elastic Kinesiology Therapeutic Athletic Tape at Amazon ~~$16~~ $12

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Best Two-Pack:

Hampton Adams Kinesiology Tape for Physical Therapy Sports Athletes at Amazon $15

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Best for Beginners:

TheraBand Kinesiology Tape at Amazon $15

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Best for Sensitive Skin:

SALE

KT Tape Tape Pro Kinesiology Therapeutic Sports Tape at Amazon ~~$25~~ $19

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Best for Swimming:

RockTape H2O Edge Kinesiology Tape at Amazon

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Best for Running:

Sparthos Kinesiology Tape at Amazon $10

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Best for Lifting:

RockTape RockTape Original 2-Inch Water-Resistant Kinesiology Tape at Amazon $28

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Best for Shoulders:

Kinesio Pre-Cut Application Shoulder Tape at Amazon $6

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Best for Knee:

KT Tape KT Flex Reinforced Adhesive Strips for Knees at Amazon $17

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Best Overall

KT Tape Original Cotton Elastic Kinesiology Therapeutic Athletic Tape

Credit: Amazon

$16

$12 at Amazon

Pros

Cotton is soft and breathable
Latex-free and hypoallergenic
Comes in precut strips
Water-resistant

Cons

Adhesive may not last long
May be painful to remove

Key Specs

Wear Length: One to three days Water-Resistant: Yes Material: Cotton Precut: Yes

Why We Love It

KT Tape’s Original Cotton Athletic Tape comes pre-cut and is designed for easy application, which is why we chose it as the top pick. The kinesiology tape is crafted from lightweight, breathable cotton, and since it’s latex-free and hypoallergenic, it promises to be suitable for those with sensitive skin. Use a strip anywhere you need some extra support and watch as the kinesiology tape stays on for up to three days at a time—even when exposed to sweat and water. Plus, it comes in eight colors.

Best Two-Pack

Hampton Adams Kinesiology Tape for Physical Therapy Sports Athletes

Credit: Courtesy by Amazon

$15 at Amazon

Pros

Latex-free and hypoallergenic
Water-resistant
May last up to ten days

Cons

Tape material not specified
Removal may be painful

Key Specs

Wear Length: Three to ten days Water-Resistant: Yes Material: Not specified Precut: No

Why We Love It

The Hampton Adams Kinesiology Tape set comes with two rolls of kinesiology tape, both of which are latex-free and hypoallergenic. The long-lasting tape is designed to stay on your skin for up to ten days at a time, and it's crafted to outlast sweat and water. The tape comes in a continuous roll that allows you to use as much or as little as you want, and it comes in six colors.

Best for Beginners

TheraBand Kinesiology Tape

Credit: Courtesy by Amazon

$15 at Amazon

Pros

Soft and stretchy material
Latex-free and non-irritating
Comes in precut strips
Water-resistant

Cons

Removal may be painful
May irritate sensitive skin

Key Specs

Wear Length: One to five days Water-Resistant: Yes Material: Cotton, spandex Precut: Yes

Why We Love It

If you’re just getting started with kinesiology tape, you need something that’ll be easy to apply. TheraBand’s Kinesiology Tape comes in a roll of precut strips with XactStretch indicators to guide you through proper application. These guides are crafted to help you understand how much you should stretch your tape to get the amount of support you need.

It's crafted from a blend of cotton and spandex, and since it promises to be both latex-free and non-irritating, it can work on a variety of skin types. It also comes in nine colors.

Best for Sensitive Skin

KT Tape Tape Pro Kinesiology Therapeutic Sports Tape

KT Tape Pro Synthetic Kinesiology Therapeutic Sports Tape

Credit: Courtesy by Amazon

$25

$19 at Amazon

$20

$18 at Walmart View on Paragonsports.com

Pros

Performance fabric composition
Latex-free and hypoallergenic
Water-resistant

Cons

Adhesive may not last long
Adhesive may be irritating

Key Specs

Wear Length: Four to seven days Water-Resistant: Yes Material: Synthetic performance fabric Precut: Yes

Why We Love It

Designed with sensitive skin in mind, KT Tape’s Synthetic Kinesiology Tape is made with synthetic performance fabric that is lightweight, latex-free, and hypoallergenic. Although the adhesive may not be as strong or sticky as some options, it's designed to be gentle on your skin.

The tape is available in ten colors, and you can find it in a wide option for additional coverage.Since the tape promises to be moisture-wicking, it should keep you comfortable, even as you work up a sweat.

Best for Swimming

RockTape H2O Edge Kinesiology Tape

RockTape H2O Edge Highly Water-Resistant Kinesiology Tape with Travel Case

Credit: Courtesy by Amazon

View on Amazon View on REI

Pros

Material is soft and stretchy
Has a water-resistant coating
Hypoallergenic

Cons

Continuous roll may be difficult to use
Adhesive may wear easily

Key Specs

Wear Length: Two to seven days Water-Resistant: Yes Material: Cotton, nylon Precut: No

Why We Love It

The H2O Kinesiology Tape from TockTape is a fan-favorite, water-resistant option. It's crafted with a stretchy blend of cotton and nylon, and since it's finished with a water-repelling coating, it will stay in place during underwater workouts. The tape is lined with hypoallergenic adhesive, and since it's extra sticky, it can stay on your skin for up to seven days at a time. Find it in four colors, including beige, black, blue, and pink.

Best for Running

Sparthos Kinesiology Tape

Credit: Courtesy by Amazon

$10

$9 at Amazon

Pros

Made with soft cotton
Latex-free and hypoallergenic
Water-resistant

Cons

Adhesive may irritate sensitive skin

Key Specs

Wear Length: Three to five days Water-Resistant: Yes Material: Cotton Precut: Not listed

Why We Love It

Lightweight, long-lasting, and incredibly stretchy, Sparthos Kinesiology Tape is made for highly active runners. It's made with soft, breathable cotton and it's designed to move freely with your body—meaning you won't have to adjust it or replace it mid-run. For those who already wear running shoes for bad knees, this tape offers additional stability and support.

The tape comes lined with a hypoallergenic adhesive that can last up to five days at a time, and since it's waterproof, you can wear it in high-humidity situations and in the shower.

Best for Lifting

RockTape RockTape Original 2-Inch Water-Resistant Kinesiology Tape

Credit: Courtesy by Amazon

$28

$27 at Amazon

Pros

Latex-free and hypoallergenic
Two application options
Water-resistant

Cons

No wear length specified
May not last as long as others

Key Specs

Wear Length: Not listed Water-Resistant: Yes Material: Cotton, nylon Precut: Yes (also available in continuous rolls)

Why We Love It

Crafted with a flexible fit, RockTape’s Water-Resistant Kinesiology Tape is a go-to for sports, workouts, and other activities. It's made with a blend of cotton and stretchy nylon, and it's designed to stay in place no matter how active you are. It has a super sticky adhesive and it's available in 15 colors. The tape also comes in both precut strips and a continuous roll, meaning you can find an option that works well for your lifestyle.

Best for Shoulders

Kinesio Pre-Cut Application Shoulder Tape

Credit: Courtesy by Amazon

$6 at Amazon

Pros

Unique shape for shoulders
Comes in precut strips
Long-lasting

Cons

Only single-use packets available
Material and water resistance unknown

Key Specs

Wear Length: One to three days Water-Resistant: Not listed Material: Not listed Precut: Yes

Why We Love It

Precut strips of kinesiology tape can easily be used on larger body parts, like your back or legs, but they can be tough to use on smaller body parts, like your shoulders. That’s why Kinesio’s Pre-Cut Shoulder Tape features a unique design to fit snugly over your shoulder.

It will stay in place as you move around and the adhesive allows it to stay on your skin for up to three days at a time. Each set comes with three strips of kinesiology tape, which you can customize to suit the size and shape of your shoulders.

Best for Knee

KT Tape KT Flex Reinforced Adhesive Strips for Knees

Credit: Courtesy by Amazon

$17

$17 at Amazon

Pros

Reinforced for support and stability
Comes in precut strips
Water-resistant

Cons

May not last as long as others
May be less flexible

Key Specs

Wear Length: One to three days Water-Resistant: Yes Material: Not listed Precut: Yes

Why We Love It

KT Tape’s Flex Adhesive Strips may look like classic kinesiology tape strips, but they're designed specifically for your knees. The kinesiology tape promises to be as lightweight, comfortable, and stretchy as any other, but each strip comes reinforced with KT Tape’s FreeFlex technology—meaning that it will lend extra support and stability to your knees. Hypoallergenic and latex-free, it's great for sensitive skin and it can last for up to three days at a time.

What to Look for When Shopping for Kinesiology Tape

Wear Length: Kinesiology tape is typically designed to last anywhere between one and ten days. If you prefer to use kinesiology tape for short periods of time, you don't have to worry as much about wear length. However, if you need your kinesiology tape to last for days on end—or if you don't want to replace it frequently—look for a long-lasting option.
Water Resistance: Kinesiology tape is often worn during workouts, so you want it to hold up to a little wear and tear—and a lot of sweat. Thankfully, most tapes are designed to be water-resistant, though some are crafted with additional water resistance for swimming or water sports.
Material: Kinesiology tape can be crafted from cotton, spandex, nylon, and other stretchy performance fibers. Most of these options tend to be both flexible and breathable.
Precut: Kinesiology tape is typically available in precut strips or continuous rolls. Precut strips are more beginner-friendly because they cut down on the guesswork of how much to use at once. Continuous rolls can be a great option for those who know how much (or how little) tape they’d like to use at a time.

Our Experts

We spoke with experts at every stage while researching and reporting this story. Dr. Scarano Ward helped us understand how to use kinesiology tape and which benefits it offers. We choose products independently, although expert input influences our decisions.

Christine M. Scarano Ward, DPT, Certified Kinesio Taping Instructor at Sports Performance Lab

Frequently Asked Questions

How does kinesiology tape work?

Kinesiology tape applies light pressure to your skin. As you move around, the tape recoils and that pressure lessens—altering the stimulation you’re experiencing. “The cut, tension, and direction of tape is ‘dosed’ to provide a therapeutic recoil of the tape,” Dr. Scarano Ward says. “This can address pain, swelling, joint stability, muscle spasm, posture cues, or biofeedback." She adds that the tape can also stimulate your nervous system, potentially reducing pain.

How do you apply kinesiology tape?

There is no one-size-fits-all when it comes to kinesiology tape because it should be used differently depending on your needs. (This is why it's important to contact a physical therapist about how to use kinesiology tape before you buy it.) But there are a few steps you can expect to follow no matter how or why you're using kinesiology tape. “Before applying tape, the skin needs to be clean, dry, and free of any oil or moisturizers,” Dr. Scarano Ward says. These steps can help you ensure the tape properly adheres to your skin.

How do you remove kinesiology tape?

"First, make sure the skin of the taped area is stretched, says Dr. Scarano Ward. "Second, use one hand to put direct pressure on the tape, and use your other hand to slowly peel the tape off in the direction of hair growth." She notes that if you tear the tape off or pull it away from your body, it can actually cause skin damage. Dr. Scarano Ward adds that you can cut down on pain from removal by applying oil or lotion to the taped area prior to removing the tape.

Can you reuse kinesiology tape?

No: When kinesiology tape has been removed, you need to apply a new piece. “The adhesive picks up oil and sloughed-off skin cells,” Dr. Scarano Ward says. “So once it's adhered to something, there's no way to re-stick it."

Can I shower with kinesiology tape?

Yes, usually: Many kinesiology tapes are designed to withstand sweat, showers, and other forms of water—ideal if you benefit from cold showers as part of your post-workout recovery routine. Double-check that the kinesiology tape you’re using is water-resistant and remember that it may not last as long when exposed to a lot of water.

Why Trust Verywell Fit

As a Verywell Fit health and fitness writer, Lindsey Lanquist understands how vital quality product recommendations can be. She is careful to recommend products that are reliable, comfortable, and genuinely well-reviewed by those who’ve tried them.